When you first start training with weights, a lot of the exercises will feel awkward for you. Your balance will be very poor and you will struggle to stabilise the weight in a smooth range of motion. Do not let this deter you; this is actually not such bad thing. You are utilising muscles that you have never stimulated before – and in the coming weeks you will learn to stabilise the weight throughout each exercise.
For the first few weeks work just on perfecting your form for each exercise and work in the higher repetition range for each exercise, between 10–12 reps.
It is imperative that you learn the correct form. This will prevent you from injuring yourself as you become more experienced and are able to take heavier weights down the track.
As you become comfortable with each exercise, slowly increase the amount of weight you are using in small increments.
A key to executing all exercises correctly is using the mind-to-muscle technique. This involves focusing and concentrating on the muscle you are training. Throughout the exercise, feel the muscle stretch and flex. By just concentrating during each rep, you will subconsciously utilise a greater range of motion and also improve your form.
If you are new to weight training, below is a similar warm-up routine as previously outlined that is more appropriate for beginners. Let’s use the same example for squats. For the correct technique, remember to check out the video execution guide.
First set (warm-up set)
Do not load the barbell with any weight. Perform 13–15 reps with just the bar. Concentrate on controlling the barbell on the way down and utilising your leg muscles. This is all about getting a feel for the exercise. After you have completed this set, rest for roughly 2 minutes.
Second set (warm-up set)
Again, do not put any weight on the barbell. This time, perform 8–10 reps. Remember to concentrate on your legs, as that will help you target them through the movement as well as helping you with your form. After you have completed this set, rest for roughly 2 minutes.
Third set (warm-up set)
Now find the lightest weight available in the gym to put on your barbell. This could be 1½-kg or 2½-kg weights depending on what your gym has available. Perform 4–6 reps using the same controlled form as in your previous warm-up set. Again, once you have completed this, rest for around 2 minutes.
Fourth set (warm-up set)
Again use the same weight as you did in your previous warm-up set. This time, do only 1–2 reps and use the same good controlled form. After you have completed this set, rest for roughly 2 minutes.
Fifth set onwards (working sets)
Slightly increase the weight again, making sure it is a weight you can still control quite comfortably and easily. When first starting out weight training it is more important to just get the correct form for each exercise so you do not pick up any bad habits. Perform 10–12 reps for each working set. Rest for roughly 2 minutes after each set.
Stick to the 10–12 rep range for the first few weeks and get very comfortable with each exercise. As your strength and ability to stabilise, the weight improves each week, so slowly add more weight during each warm-up and working set.
Only when you feel comfortable and confident with each exercise should you start utilising the heavier weights and the 4–6 rep range. This may mean utilising lighter weights for the first month or two.
As a beginner you will feel very sore after each workout: let that motivate you. As the old saying goes, ‘No pain, no gain.’
Free Beginners Guide and Program To Weight Training
